Kale Cooking Tips

Healthy Cooking Tips And Methods For Kale

Kale looks like just another leafy green, but this fiber-rich vegetable from the cabbage family lends itself well to a variety of cooking methods. Kale is a powerhouse of nutrients that can be prepared in a variety of inspired ways, from simply boiling to making kale chips. Kale also packs high amounts of vitamins A, C and K within its wavy leaves. Many greens shrink significantly when cooked, but kale maintains most of its volume, shape and chewy texture even after cooking.

Buying And Storing Kale

• Though it’s available year-round, kale is best in the winter, when frost makes its flavor sweeter.
• Look for kale with richly colored, dark green frilly leaves that have a little spring to them.
• The leaves should be firm and deeply colored with stems that are moist and strong. Make sure that the leaves are not browning or yellowing, and they are free from small holes. 
• If the raw leaves show signs of wilting, it is an indication that the greens have been sitting on the shelf for too long, or they were not properly stored…avoid these wilting leaves that alter the taste of the vegetable and can introduce unwanted toxins into your body.
• Keep kale unwashed (moisture speeds decay) in a plastic bag in the coldest section of the refrigerator, which is usually in the back.
• To store, keep kale refrigerated in an airtight bag. It can typically be stored for up to 5 days, but you may notice the flavor increase in bitterness with longer storage. 
• Only wash the kale when you are ready to use it as washing before storage will promote spoilage.

Few Cooking Tips For Kale

• Unlike delicate greens that are ready to eat when heat sets in, kale will be unpleasantly chewy if only barely cooked. 
• Red Russian and Black kale (also called Lacinato or Tuscan kale) are more tender and need less cooking time, while the frillier blue-green varieties are hardier and take longer. 
• For large leaves, cut away the center stalk. You can cut away just the base for smaller, more tender leaves. Trim any bruised leaves.
• Wash thoroughly in cold water several times, and drain well on paper towels or spin in a salad spinner.
• This washing step is key because kale can be gritty if not washed well.
• To make cutting easier, remove any thick stems (just hold the kale upside down by the stems and pull the leaves off), then stack large greens on top of one another, roll them into tight bundles and slice into desired widths. The stems, finely chopped, can be used in soups.
• Blanching reduces bitterness and softens thick greens, which is useful if you want to follow up with a quick saute or freeze the greens for later use. To blanch kale, stir leaves into boiling water for a minute or two, drain, then immediately run under cold water.
• Braising tenderizes and adds flavor. To braise, slow cook 1 pound of greens in a ½ to ¾ cup of seasoned cooking liquid (chicken or vegetable stock or wine) or water for about 20 minutes or until greens are tender and ready to eat.
• Tear into pieces; 12 ounces kale equals about 12 cups torn or chopped, or four servings.
• Even when fully cooked, kale will be chewy, but pleasantly so.
• Blend a few chopped-up young kale leaves but not the stems or very thick leaves into fruit smoothies. It’s a great way to sneak greens into the diets of the veggie-averse, especially kids.
• Add kale to breakfast egg dishes. Try an omelet with par-cooked potatoes, caramelized onions and steamed kale or a scramble made with tomatoes, bell peppers, green onion and kale sprinkled with feta cheese.
• Whip up a quick summer kale saute with garlic, olive oil, tomatoes and basil. Saute kale with small amounts of bacon for flavor, then lightly braise it in vegetable stock to soften. Great with roasted turkey, meatloaf or grilled tofu.
• Chop, cook and mix kale with grains to add nutrients and flavor to dishes like barley risotto or rice pilaf.
• Kale is wonderful in miso soup or tossed with rice noodles.
• Kale’s earthy flavor pairs well with hearty meats, beans and sausages. I particularly like kale with braised pork. I often substitute sauteed kale for cooked spinach in spanakopita, on pizza, or layered with ricotta cheese in calzone.
• Blanched and frozen kale is great to have on hand. If you gently break it in the bag, it can be easily added to simmering marinara sauce, soups, stews and beans.

Few Healthy Cooking Methods For Kale

• Grilling Kale- Wash the kale and toss with extra virgin olive oil and salt—lots of it. Throw it on a hot grill (or grill pan) for about two minutes, then when grill marks start to form, take it off and chop it up. Toss it into pasta, or zest it with lemon and shaved Parmesan for the ultimate side dish.
• Stir Fried Kale- Kale works well in a stir-fry because it holds it shape well and doesn't get mushy as it cooks. Stir-fry the kale by itself or with other vegetables. You'll need about 2 tsp. of oil in a hot pan. Add bite-sized pieces of kale to the pan, and stir frequently. The kale will soften as it cooks and begin to brown slightly. Add soy sauce or a stir-fry sauce to flavor the kale.
• Baked Kale- Baking kale creates crisp edges on the leaves. Remove the tough stems of the kale leaves before cooking. Chop the remaining leaves into smaller pieces about 2 inches across. For each bunch of kale used, stir in 1 tbsp. of olive oil. Add other desired seasonings, such as garlic, cayenne pepper, salt and pepper. The prepared kale goes onto a baking sheet and into an oven preheated to 375 degrees Fahrenheit. Stir and flip the kale pieces every five minutes so the leaves brown evenly. The total baking time is between 15 and 20 minutes. The kale should be tender with crispy, browned edges when it is done.
• Roasting Kale- After washing, coat the kale with extra virgin olive oil and salt. Then, lay each leaf out flat on a baking sheet and slide them into an oven heated to 350 degrees. Cook for 7 minutes, then flip them over and cook for another 7. The leaves will get crispy around the edges but stay soft in the center. Cut the leaves into strips for a side dish, or continue cooking until they’re super-crunchy and perfect to crumble over salads. 
• Steamed Kale- This method cooks the kale using steam created from a small amount of water in the pan. A steaming basket makes steaming a simple process. The metal basket goes inside a pot to raise the kale just enough so it isn't submerged. The water goes in the pan just up to the basket, while the kale goes inside the basket. When the kale is soft, add a splash of fresh-squeezed citrus juice or olive oil. Another option is to stir in other steamed vegetables just before serving.